Objective: Work Capacity
warmup:
1 mile run
40x Sand bag get ups @ 60lbs
Training:
1) 10 minutes AMRAP
3x burpees
25m SB carry at 80#
25m sprint
2) 10 rounds - 1 round every minute
5x Thruster
Suicide Sprint
Every 60 sec
3) 4 rounds
20x situps
10x Straight leg deadlift @ 2x25# dumbells
5x kneeling sandbag lift @ 60# each side
Comments:
Part 1 is a real ass kicker. Stronger Athletes should be running with the sandbag each time. We carried the back out 25m dropped it then ran back - did 3x more burpees then ran to the bag and carried it back. So the run/carry flip flop each time. Confusing? You should have seen me try to explain it to the athletes.
Solid hard session today. The Thruster/ suicide combo is not too bad. Look for 20-30 seconds of rest each round.